In this episode we talk about why you don’t have to be hungry all the time when trying to lose fat.
The whole idea that you need to eat 5 – 6 meals a day to lose fat, is a myth. It doesn’t have any scientific backing, in fact research suggests that there is absolutely not difference in metabolism between having 2 – 3 meals a day and 5 – 6 meals a day.
But when I first started on my fat loss journey, it is something that I believed in. But over these years, I’ve read a lot of research, I’ve personally tried a few things out and realised that it hasn’t made even the tiniest difference in my fat loss.
It’s slowly being broken, this myth, but it’s still a very prevalent thing when you talk to any one about fat loss, it’s one of the first things that they tell you, that you should be having 5 – 6 small meals a day to keep your metabolism fired up or something like that. It’s absolutely rubbish.
In reality, your body is a well-designed and efficient machine.
Having 2 to 3 meals is all that it needs.
The way the body is designed is that, you eat a meal, the meal gets digested and absorbed in your blood stream and what gets used straight away gets used straight away, and the rest is stored as fat in our bodies. In the period between meals, when the body needs energy, it uses the stored energy from the body fat stores.
Unfortunately, eating every 2 to 3 hours means we are artificially stopping this mechanism from happening and over a long period of time, this breaks the hormonal balance inside us and leads to us being hungry all the time and also because of the huge amount of carbohydrates we eat, the hormones break further.
Your blood stream cannot have more than 25 milligrams of glucose at a given time. Anything above that is toxic to the body. So it gets pulled out of the bloodstream and stored in fat cells as fat. Not directly as fat, it goes through a process and then gets converted to fat. Because of the insulin in the blood stream we stop burning fat.
One of the first thing to do is to stop eating the snacks that you eat in between meals. As you go and transition into a low carb lifestyle. You will stop feeling hungry all the time. It is one of the best benefits of going to a low carb lifestyle. It changes so many things, it’s made life so much easier. I don’t need to pack 5 meals when going out any more . All I need is 2 – 3 meals a day, and I am more than satisfied and my body has come to a point where it’s starting to use my body stored fat for energy. This is what you would be wanting to do as well if you want to lose fat in the long term and get healthy and fit.
It is still one of the myths that are being propagated by supplement companies, food companies and the body building community.
Personal trainers come with this, “All you’ve got to have is 5 to 6 meals a day for you to lose fat”. It’s absolutely rubbish. Please stop believing those sort of things. If you really need the scientific studies, you can do a Google search and you’ll find a scientific studies done to break that myth.
Our bodies are designed to cope with the feast and famine response where our ancestors wouldn’t have had fast food chain stores to go into, they had to hunt, gather and eat, which meant they went long periods, of probably a day or two, in between their meals. They survived just fine because most of the food was very natural and straight from the source.
The obese and people who want to lose fat, can lose fat naturally by going on a low-carb diet as when you go on a low-carb diet, the amount of free insulin in your blood goes down and your body starts to use the stored fat for energy and leptin which is another hormone in our bodies that controls a hunger response, gets better once we get more Leptin sensitive and insulin sensitive, we start to feel less hungrier and our body starts to use the excess fat that’s in our fat cells for energy and we start to naturally lose fat and get fit and healthy. You don’t have to go to the gym or exercise for 2 to 3 hours a day and do all these things. Most of us are busy, we just do not have the time to do that. But if you can make low carb eating your eating lifestyle, it will help to automatically and naturally lose the fat that you’ve got stored in your bodies.
If you need more information and support in your fat loss journey, do have a look at the Platinum Group Coaching Program here.
It is a well known fact that the perfect diet must supply your body with all the essential nutrients that the body can not synthesise by itself. Your diet must have the right combination of essential nutrients such as Proteins, Fats, Carbohydrates, vitamins and minerals. Among the five components of nutrients, protein has the most important role in keeping your body healthy and fit. Whether you are on a ‘diet’ or are wanting to lose fat, gain muscle or even just maintain, you need a lot more protein than what we have been told.
What is Protein?
Protein is the foundational building block of your body. It can be found in the organs, tissues, skin, hair and muscles in your body. They are large, complex molecules which are made up of amino acids. A large part of its role is to regulate the function and structure of the body cells, tissues in your body.
What are the essential functions and roles of protein in your body?
There are various forms of proteins in the body. Each of them plays a significant role in our growth, development, progress and day to day performance. They are categorised according to their various functions in your body.
1. Antibodies – These proteins are generated by the immune system to help fight infections and to identify and get rid of foreign bodies such as viruses and bacteria, hence, it contributes greatly to protect the body. Antibodies are also known as immunoglobulins.
2. Enzymes – Enzymes are responsible for our body’s metabolic processes. This type of protein takes care of the biochemical responses inside the body. It controls and regulates the various chemical reactions that generally occur in your body cells. Moreover, it supports the development of new cells by checking the genetic information kept in DNA, and ensuring that the right kind of cells are formed and regulated.
3. Structural Proteins – Structural proteins provide structure and support for our cells, such as the collagen and elastin in our connective tissues. On a more significant scale, it makes it possible for the body to move.
4. Storage or Transport Proteins – it transports molecules around the body. These types of proteins bind and transport atoms and tiny molecules within cells and throughout the body. A good example of this is hemoglobin, which transports oxygen throughout the body, through the blood.
5. Messenger, or Hormonal proteins – Hormone proteins send out signals to coordinate the biological functions between various cells, tissues and organs. For instance, insulin manages and controls blood sugar concentration by regulating the uptake of glucose into cells.
Listed above are the various categories and functions of proteins. Eating enough healthy proteins can:
- help revitalize dead tissues and make it possible for the generation of new cells
- help regulate cell division, which works to rejuvenate worn out or unhealthy cells to generate a continuous supply of healthy cells
- generate hormones as well as other serums needed by the body
- provide structure and strength to cells and tissues
- manage biochemical reactions and support the immune system
- help regulate your metabolism or metabolic rate
- Most protein play more than one single role in your body
Proteins should be eaten with quality fats and the requisite amount of carbohydrates (less if you are sedentary and more if you are extremely active). Higher protein intake does not have any ill effects, except in people with pre existing kidney disorders. There are probably more issues related to insufficient consumption of protein.
The most common effects that you can possibly experience, due to low protein consumption, are the following:
- Lack of energy – if you feel lousy or tired all the time, then you should think about the foods you have eaten. You will probably realize that you haven’t had enough protein in of your meals.
- Unhealthy Weight Loss or decreased body mass – most individuals want to lose weight, but if that weight loss comprises of muscle mass rather than the dangerous body fat mass, then it is not worth it. In fact, it is dangerous for your health because you are losing lean muscle mass instead of losing body fat. This is because the body canibalizes your muscle for its protein requirements. This is why a lot of vegans (especially ones who’ve been on it for a long time) look skinny and wasted.
- Poor immunity system – having a diet very low in protein may lead to frequent infections, because your immune system cannot produce enough antibodies or other immune strengthening substances. Protein is needed to help build new tissue, cells and anti-bodies and if you don’t have enough, it will take longer for your body to restore itself.
- Hair loss – Your hair is mostly composed of a protein, which is known as keratin. If you consume very little protein daily, it will cause an imbalance in your system. Your body will be forced to conserve the little protein that is left. Therefore, the delivery of protein to your hair follicles will be limited. As a result, you’ll see a lot of falling hair after a shower or after combing your hair. The same thing also happens with your nails, you will find that it becomes hard to grow healthy nails.
Protein is very important. It must not be taken for granted. Consuming healthy amounts of protein from quality sources can help the process of fat loss and muscle building and for gaining optimal health. It is just one of the factors to look into, when you plan on achieving these goals. Also remember that you will need to include quality natural fats, limited carbs and vitamins in your diet.
To start getting the benefits of healthy protein, you should know the recommended protein intake for your age, gender, body type and physical activity level. If you have not done so, I’ve written an article here about the amount of protein required per day. Make sure to spread it out throughout the day.
So, are you eating enough proteins every day to support your fat loss or muscle gain goals?
If you have any questions or comments, do let us know.
So what really is leverage?
If you’d know about the concept of the Archimedes’ principle where he said “Give me a long enough lever and I can move the world”.
Having leverage means creating systems in your life that will give you the maximum benefit for minimum investment. In terms of fat loss, that means having the best fat loss for the lowest amount of effort. Let’s be honest, will power, and all those things are important but we can not have constant will power. It’s one of those things which is a limited resource but is renewable which means everyday you’ll have a limited amount of will power. If you’ve got to think about your nutrition and your exercise and your mind set and all that throughout the whole day and try to include that into your day it’s going be hard work.
You would rather want work on the 4 main pillars of fat loss. Once you have the right understanding of these four major pillars of fat loss, you can effectively use them to leverage them as a system, to lose fat and do that in the most efficient and effective manner.
These are what I consider the four pillars of effective fat loss, and this has come about in the last 10 years, with my personal experience in fat loss, and also learning about fat loss, mind set and nutrition and all that. I have brought them altogether into four pillars that work. When these pillars and strengthened and used as leverage, your fat loss becomes effortless.
1. Positive Mindset and Self-Image:
First and the most important of all the pillars is having the right mind set and self-image. This is pretty much the foundation along with nutrition, which is the 2nd of pillar, but the first pillar which is mind-set and self-image, is what gives us the fuel for having the right sort of commitment to long-term fat loss. It is when you have the right mind set and the right self-image, that you will have the power to naturally and efficiently do the right things, eat the right foods and stay on track. This is probably one of the many things that you would have to work on and is probably the area that you would have to work on the hardest in the beginning. So once you get the right mind-set and right self-image, you automatically get committed to the process.
Fat loss isn’t going to happen overnight. Let’s be honest, you havel put on fat over years and years of wrong nutrition or, it might be in some medication you took, it could have been naturally like in my case, I was naturally fat and I got fatter and fatter till I decided I needed to learn about the causes and fix that. It could be a range of different reasons but once you get into the right mind-set and right self-image you can break through the barriers easily.
I will be talking about each of the pillars in great detail in other posts but for the purpose of this post, I’m going to move on to the next pillar which is, nutrition.
2. Right Nutrition:
I personally believe that nutrition is 80% of the battle, if you know the right foods that nourish your body, and you eat those 80% to 90% of the time, you’ll be a huge in long way ahead in the long term fat loss success. This is also supported by years of research into the effect of various foods on fat loss and health.
For this, you’ll have to get the right nutrition advice. As part of the coaching program, I go through the four pillars and integrate the four pillars so that you have an effective system that you can put into use, even if you are very busy, even if you are working 40 to 60 hours a week, like I used to, and still be able to do it all. It will give you simple and effective strategies to just go and get things done.
There are other articles here that will give you more information on getting the right nutrition.
3. Effective Exercise:
The third pillar is effective and efficient exercise. When I talk about exercise, you are probably going to think, “Uh! There we go, I’m going to have to spend an hour or 2 everyday in the gym.”
NO, not at all.
In fact, that is probably one of the things that are holding you back from effective fat loss. For effective fat loss, you need to be doing 30 to 40 minutes of exercise 3 times a week, at most, 4 times a week. You need to have rest in between each of those workout days. Generally, what I personally do is 3 times a week, I go to the gym for 30 to 40 minutes, I lift heavy weights, and I do complex movements which are exercises like squats, push-ups, pull ups, those sort of exercises that effectively work a large portion of the body, and if I do cardio, it’s high intensity interval training, which is sprinting at maximum speed for 1o or so seconds and walking for 10 seconds, and repeating this for 20 – 30 mins.
I make the most of my 30 to 40 minutes and I do not waste my time on idle chat or socializing. I go in, get my workout done and leave. I have a plan, I go over a sheet that has exactly what workout I should be doing doing on that particular day and get it done. So I go to the gym on Monday, Wednesday and Friday for 30 to 40 minutes, before work. Most times when I try to workout after work, I’m too tired and lack energy. So I go to the gym, in the morning, before work, because your strength reserve and energy is at its maximum at that point, it’s easier to go with the flow and get it done. After work, we are all busy, we are tired, we’ve got families to come back to, we’ve got to other things to worry about like cooking, cleaning and all that sort of thing so it’s best to get it done in morning while you’re fresh and energetic.
4. Right Support and Accountability:
The last pillar and one of the most important pillars again is getting the right sort of support. This what our coaching program is all about, giving you the right support through the coaching program, having the right sort of accountability, giving you the right tools to use, so you can plan your days, plan your weeks, and make efficient use of your time and get the most for the lowest investment of time and effort. The whole idea is to in the future, as it continues to grow, the Real Natural Fat Loss community becomes a community of people who help each other and help others around you, to lose fat, gain health and live an energetic life.
So you’ve got to work on each of these areas to effectively sustain fat loss, unless you know why you’re doing it and have a real good reason, it’s really hard work.
For me, my motivation to get fit and stay healthy was so that I could be ‘alive’ (energetic and be able to live life to the fullest) for as long as I live, I can be healthy and I can be there for my kids, for my wife, for my family and I can be at my most effective and energetic to do work, to contribute to society, to contribute to people around me. That pushes me to find all I can about fat loss, about nutrition, about personal development to grow in these areas and to get and stay fit and healthy.
In my family, there is a history of diabetes on one side and a slight chance of heart disease on the other side of the family so which means once again, I had motivation, I was like, “Look, I’ll do everything I can to possibly negate the chances of getting diabetes or heart disease”. The thing is, in the end, if I do get diabetes or heart disease after everything I’ve done, I know that I’ve done 100% that I personally can do. But if I hadn’t done that, and something had happened, I would never have been able to forgive myself for the life of me thinking, “I had not taken control of the things that I could take control and effect the changes that I need to effect”. So I hope that you would do that, take control of your life and health and join the coaching program so I can help you further and support you through that process, because in the end, your success means, a lot to me. I get a lot of satisfaction seeing other people’s lives being changed through the work that I do.
Initially, it takes a lot of will power and effort to get the right mind-set and once you get the right mind-set, it’s easy for nutrition to fall into place and then, add effective exercises and of course the support from the beginning till the end as long as you need it. Once you gain momentum, you just keep going, strength to strength, and achieving your goals.
So that’s how they all work together, they all fit together, they are all important parts, people say “there is one thing I need to do and lose fat”.
In short term, yes, you can, but in the long term, you’ll need these 4 pillars to work for you and you need to build these pillars and put them to use in your life.
I would love to be a part of that to help you and support you. If you need help and support to reach your fat loss goals, to get healthy and have an energetic life, do check out our coaching program at http://realnaturalfatloss.com/get-coaching/. You will get the right information and accountability and also the required tools, support and the opportunity to actually ask me more questions on the the live Q&A call if you get on the group coaching program. I will be there live on the call, talking to you, answering your questions and guiding you through the steps.
Thank you very much for taking time to read this article and I hope it has made a positive impact to your life.
To your success in losing fat, gaining health, and living an energetic life.
Have a fantastic day!
So what is a low calorie diet?
A low calorie diet is something that has been pushed on us for the last 50 or so years as the way to lose fat and to lose weight. This came about from about 1960’s where the ‘calorie in, calorie out’ theory caught on due to all the publicity for it. The calorie in, calorie out theory has been out there since the early 1900’s but from the 1950’s – 60’s it has gained so much more momentum. All the marketing that has been done has pushed low calorie diets as the be all and end all of weight loss. But unfortunately, in the long term, low calorie diets DO NOT work.
Now, you’ll probably thinking, ‘wait a minute, you’re saying 50+ years’ worth of beliefs are wrong? Is conventional wisdom wrong?’ I’ll say that this is not some conspiracy theory or something, but based on actual personal experience which led me to research on it. Its 10+ years of seeing friends, family and people around me going through this, trying low calorie and low fat diets, but making no progress.
So, how is it not effective in the long term?
In the long term, what happens is, let’s say your maintenance requirement is 2500 calories per day. What I mean by maintenance is – the amount of calories that you need to have for your weight to stay where it is right now. Let’s say your 60 kilos now, or 70 kilos for examples, fairly active, and 2500 calories is your base maintenance requirements. Now, let’s say you want to lose weight and get down to 60 kilos. If you go based on calories in, calories out and the low calorie diet principles, you would drop down to let’s say 2200 or 2000 calories and by means of a deficit, you’d start losing weight.
But as time goes on, you’d notice 2 things: one thing is you start getting tired and moodier. The other thing you’d notice is your weight loss sort of plateaus. If you’re like me, who actually takes body measurement rather than just my weight, you’d also notice that your measurements start getting slightly bigger. Even though your weight might remain at a lower, let’s say, you weigh 65 kilos and stay there. Your weight might stay there but then you start increasing in size.
Why is that?
That’s because your body goes into starvation mode and when it hits starvation mode, your body is holding on to fat as much as it can and storing fat as much as it can. It’s getting rid of your body muscle as an adaptation, as a survival mechanism. Which is why, every time you see people going on crash diets, they’ll lose weight quickly but most of that weight lost is muscle mass rather than fat.
You might be thinking, ‘you are so full of it.’
But let me be really straight with you, I personally, almost 12 years ago when I first started on my fat loss journey, I did a crash diet. I lost 35 kilos. But later I realised I’d lost a lot of muscle, and lost very little fat. So even though I had gone from 103 kilos to 68 kilos, I was what you would call ‘skinny fat’, which meant I looked skinny but I was fat around my waist and all that. So, in reality, it’s taken me about 10 years after that to work on losing that fat and regaining some of the lost muscle.
I had to learn a lot, and actually get my nutrition right to put back some of the muscle and lose most of that fat and get to the point where, now I’m at about 12 to 13% body fat which is fantastic for someone who had struggled with obesity from the age of 3 to the age of 18.
It’s been a fantastic journey, being able to learn about nutrition and understanding that low calorie diets don’t work. It’s eating the right foods that nourish our body and get our body to actually use up the fat stored in our body, that actually works.
In terms of low calorie diets, in the long term, it’s not sustainable because
1. you feel hungry, moody and angry
2. your starvation mode kicks in
3. Because of starvation mode kicking in, the body starts cannibalizing on your muscle to preserve itself.
Basically, for effective fat loss, you need to eat the right foods that support fat loss and nourish your body. In most, if not all cases of people who are obese, the foods that help with losing fat are foods that contain higher fat, moderate protein food with very low amounts of carbohydrate (under 100 gms per day). The amount of carb intake can vary. If you’re more active, then you could have anywhere between 50 to a 100 grams of carbs. But if you are not active, you are fairly sedentary, then under 50 grams of carbs a day, with the rest of your calorie intake being filled with protein and fat is the way to go.
If you liked this post, do read the other articles where I talk more in detail about what fats to eat, for good fat loss, and what proteins to eat for good fat loss and what carbs to have for effective fat loss. If you need to have 50 or more grams of carbs, which is only if you are very active.
Basically, if you need help and support to reach your fat loss goals, do check out our coaching program at http://realnaturalfatloss.com/get-coaching/. You not only get the right information and accountability but also the required tools, support and the opportunity get your questions answered live on the call, as part of the main coaching program. The main coaching program will be a few minutes of training, in addition to what will be available in the membership area, followed by an open, live Q&A session, where you can ask me questions and I will give you answers to help you with your journey. Although unlikely, if for some reason I can’t give you an answers straight away, I will spend my time and research to find out and give you the right answers, and I would test it before giving you the answers. That’s pretty much it. I depend on testing. I want to make sure that the information I give you is tested and works.
So to conclude, Do Low Calorie Diets Work? Not really, not in the long term perspective, as your body adapts to your calorie intake, and can do more damage than good.
Thank you for taking time to read this article, and I hope it’s made a positive impact to your life or it’s at least opened your mind and has got you thinking.
To your success in losing fat, gaining health and living an energetic life.
Have a fantastic day!
Belly fat is obviously the unsightly fat around your abs, around your stomach area. Excess fat around this area has been connected to increased chances of getting lifestyle diseases like heart disease, cancer and diabetes (Type 2).
What really is the cause of fat storage around the belly?
Basically, if you get down to it, down to the actual mechanics and the science behind how our body works and the biochemistry of it, our bodies store fat around the belly when we have increased amounts of insulin in our blood stream. Which means we are eating foods that are higher in carbohydrates and sugar. This causes the body to store fat around the body but also more around the stomach. It’s just a natural way our body works and it’s basically because of the receptors in the fat cells and the way they work, causing insulin to deposit fat in the cells around the area. As we get fatter and fatter, and the fat cells get insulin resistant and they are not as sensitive to insulin any more and they can’t store fat as well. It leads to obesity and type 2 diabetes.
How can we reverse belly fat or the storage of belly fat?
Basically, when you understand the mechanism that having elevated insulin in our blood stream is the cause of storage of fat around the belly or pretty much the storage of fat anywhere in our body, we need to look at factors we can put in place to reduce the amount of insulin that are circulating in our blood.
What controls the secretion of insulin?
Having high carb meals, with lots of sugars, rice, bread and starchy foods, potatoes, etc. These elevate insulin pretty quick and because the blood cannot have more than a very tiny amount of glucose at a given time, insulin is secreted in huge amounts so that it can clear off the glucose from the blood stream. So when you eat foods with higher carbs, that’s sugar, breads, potatoes, etc., all that is quickly converted to glucose and then insulin works to pushed it and store it in the fat cells.
As you go forward, you will have to reduce the amount of carbs that you eat to get all the hormones to work well again. Which means, when you have a meal that’s higher in fat (butter, coconut oil, and natural animal fats) and have moderate amounts of protein but low in carbs, let’s say, going at about 20 to a 100 grams of carbs per day, your body does not produce as much insulin, because there’s no need for it to produce that much insulin and you have lower blood sugar spikes and drops. Which means, once it past the initial low carb transition phase, you’d be feeling more energetic, more mindful, and livelier, because you’re not having the blood sugar spikes and crashes. It will also mean that your body starts using up the stored fat around the belly and other parts of the body. You start naturally burning fat and losing the stored fat in your body.
Why should you lose belly fat?
Belly fat has been shown by research for 30 to 50 years that it contributes to heart disease and other major lifestyle illnesses. One of the reasons also could be, the fact that when you eat high carbs and you have all the chronic insulin spikes and drops, it causes inflammation and that inflammation causes heart disease and other lifestyle diseases. But the association of having high insulin which leads to storing fat around the belly has been shown to cause these lifestyle diseases. We need to be looking at ways to lose that fat and to get fit, to reduce our chances of having heart disease, diabetes and other lifestyle disease.
How do you start this process? What do you do to get there?
Well, basically, as I said earlier, having high carb food is the cause for insulin to increase in your blood stream and for big spikes and drops. So by regulating the amount of carbs that you eat in your daily diet, you can regulate the amount of insulin that’s in your blood streams, thereby allowing your body fat to be liberated from the fat cells and to be used for energy within your body. Which means, you naturally lose that fat and naturally get fit and healthy again.
If you liked this post, if you like the information here, go out there and try it out and I can promise you from personal experience, from all the experience of others, who I’ve advised with these ideas that you will start losing fat and start gaining health.
So if you need help and if you need support to reach your fat loss goals, do check out our coaching program at http://realnaturalfatloss.com/get-coaching/. You will not only get the right information and accountability but also the right tools, support and the opportunity to get your questions answered as part of the main coaching program. Which means you actually get training and live Q&A sessions where you can ask me questions and I’ll give you answers. If I, for some reason, don’t know the answer (which is unlikely, but hey there are things that I can learn too 😉 ), I will find the answer for you and give it to you.
Thanks for taking time to read this post and I hope it has made a positive impact in your life. Please do take action. Try what I’ve said in this recording for yourself and prove it to yourself. So basically, I would love for you to be able to take this information, use it and lose fat and get fit and get healthy.
To your success in losing fat, gaining health and living an energetic life.
Have a fantastic day!